Snack Foods

Pay attention to serving sizes on food labels. Check the "serving per container" and "serving size amount." At first glance, the calorie content may seem acceptable until you find the serving size is very small.

Beware of foods labeled "non-fat" or "sugar-free." Sometimes these products contain more calories and are no better than the original version.

Choose whole grain and baked snacks instead of fried products.

Meats, Poultry, and Fish

The Mayo Clinic recommends round, chuck, sirloin, and tenderloin for the leanest beef choices. Also look for "Choice" or "Select" beef, which is often lower in fat than “Prime” beef. Choose pork from the tenderloin, loin chops, and leg.

Breast cuts are the leanest choices when it comes to poultry. Check the labels of ground poultry as many options contain both dark and white meat and have as much fat as beef.

The Monterey Bay Aquarium Seafood Watch program provides suggestions for low-mercury fish choices that are environmentally friendly. These include albacore tuna from the U.S. or British Columbia, farmed rainbow trout, and wild-caught Alaskan salmon.

Avoid deli and processed meats, which are high in sodium.

Refrigerator

Buy skim or 1% dairy products rather than 2%, whole milk, or cream. The products with the lower fat percentages contain the same amounts of calcium, vitamins, and minerals as their higher fat counterparts.

Choose only 100% fruit juices without added sugars.

Pick plain or low-sugar vanilla yogurts and add your own toppings, such as fresh fruit or a small amount of honey. Compared to flavored yogurts, this approach will help reduce your added sugar intake.

Freezer

Buy frozen fruits and vegetables without added salt, seasonings, or sugar. When you add flavorings yourself during cooking, you can better control the nutritional content.

When you crave a frozen treat, look for frozen yogurts, ice milk, and sherbet, which have less saturated fat than ice cream.